5 Step Solution To Getting in Shape After 40
There is no need to over complicate things or make it difficult to start getting in shape at 40 or over.
You will, of course, need to exercise and slightly change your dietary habits.
And we all have the time to improve our health…
1. Mentally Prepare Yourself For Success
You have to believe you’re going to succeed in your goal of getting in shape after 40. Without this drive and belief, you will still struggle to develop the healthy habits and lifestyle changes that are essential to finding the new you.
Most men & women will have a trigger that focuses them on getting into shape. It may be something as simple as wanting to run around with your children or grand children. It might be a particular photo that shocks you with how you look, it may be an event in 6 months time as the short term motivation.
Whatever the trigger is, you need to hold onto this. For example, if one picture has suddenly opened your eyes to the weight you have gained over the years, then keep it with you at all times or in your bathroom mirror to see it every time you are in the bathroom.
If you ever struggle with motivation, one look at this picture will ensure you are ready to exercise and do something about it.
2. Give Yourself A Bedtime
You may have thought that you no longer need a bedtime; this is something that you do for children to ensure they get enough sleep and have a routine.
However, you need to have a bedtime schedule for your self aiming to get at least 6 or 8 hours of sleep a night.
The best way to achieve this is to adjust you sleep schedule and set yourself a bedtime. When it’s getting late, instead of focusing on what’s next in your streaming queue or what’s going on at work tomorrow, just go to bed!
Of course, you should ask why getting to bed on time matters for getting into shape. Other than giving your body the rest it needs and to feel more energy the following day, it may not feel that important. But it is!
When you sleep, your body regulates your hormone levels.
Ghrelin, the hormone that signals hunger, decreases during sleep, which is beneficial. Simultaneously, sleep boosts leptin levels, the hormone that indicates satiety, and higher levels are desirable.
Additionally, cortisol, the stress hormone, typically drops to its lowest levels during the early stages of sleep, promoting relaxation and recovery.
3. Plan, Prepare, and Pack Your Meals
Over 40s Transformation Program has designed a range of meal plans, which will illustrate the sorts of food you should be eating and how easy it is to adjust your eating habits.
The first step, which you can take right now, is to stop eating processed foods.
Don’t attempt to do this just for you; think of your family as well.
The eating habits you establish today will build their habits for the future.
To achieve this, you can:
- Remove processed foods from your shopping and focus on vegetables and lean protein.
- Create an eating schedule and have meals prepared your food to ensure you eat properly throughout the day. (Yes, we all have time to do this 🙂 )
- Prepare your meals in advance. This will take away any decisions where you might otherwise select an unhealthy ‘on-the-go’ snack.
- Stick to foods you like. This is a lifestyle change, not a temporary diet.
4. Start Moving
Although healthy eating will have the biggest effect on getting in shape after 40, you still need to exercise or at least perform some kind of physical activity each day.
There is a simple reason for this: exercise increases the level of lean muscle in your body.
More lean muscle burns more calories naturally. So, the higher your muscle (and lower your fat), the more calories you can consume without gaining weight. Keep in mind, excess body fat is just stored energy that can be used as fuel, so when you have your body in the correct environment (nutrition wise) to burn that excess fat, you will see great results faster than ever.
This does not mean that if you exercise, you can eat what you like! You can NOT out-exercise bad nutrition!
The two factors must work in conjunction.
So, why walk?
Walking is something you already do every day, so it should be fairly easy to increase the amount you do. And you don’t need to focus on pedometers, which show you how many steps you have taken.
There is one simple step you can take to ensure you have started your journey to prioritise your health & fitness.
Walk for 30 minutes each day to start with.
You can choose to commute on foot instead of driving or take a walk on your lunch break or first thing in the morning.
The important thing is to build this into a new habit each day. It is a great start to having enough time to introduce more physical and productive exercise.
5. Build A More Intense Workout
Many websites and you tube channels will advise you regarding the best workout you should do. While some of them may have your best interests at heart, not all of them will.
Majority of people will give themselves the excuse of not having time, the issue is that your motivation to stick to a workout and the importance of why you need to.
Make the time now to prioritise your health to avoid and bigger issues later in life plus the feeling of being fit and healthy keeping you strong energised.
There is always time to slot 20,30,45 minutes into your day to focus on your health.
Getting in Shape After 40 is Possible
If this has helped give you that motivation you needed to start getting in shape after 40 and become fit & healthy all you need to do is follow the five steps we laid out above.
Getting in shape has never been so easy, and we know you’ll actually enjoy it!
Most importantly, you will be there to support your children or grandchildren and keep up with them for years to come.